Zonse Zomwe Muyenera Kudziwa Zokhudza Omega-3s ndi Omega-6s

Zamkati

• Choyamba, Recap Quick On Omega-3s
• Yep, Mukufunikira Omega-6s, Inunso
• Omega Imbalance
• Kulinganiza Omegas Anu
• Onaninso za

Eya, eya, mudamva kuti ma omega-3 ndi abwino kwa inu pafupifupi nthawi chikwi tsopano-koma kodi mumadziwa kuti pali mtundu wina wa omega womwe ndi wofunikiranso pa thanzi lanu? Mwina ayi.

Nthawi zambiri amanyalanyazidwa (koma mwina muzambiri pazakudya zomwe mumadya), omega-6s amakhudzanso kwambiri thupi lanu. Nazi zomwe muyenera kudziwa za omegas osocheretsawa komanso momwe mungatsimikizire kuti zakudya zanu zili ndi kuchuluka koyenera. (Musanayambe, pezani mafuta omwe muyenera kudya tsiku lililonse.)

Choyamba, Recap Quick On Omega-3s

Zikafika ku omegas, omega-3 amapeza ulemu wonse-ndipo iwochitani zimagwira ntchito zingapo zofunika paumoyo wathu.

Ma omega-3 awiri omwe mwina mwawamvapo: EPA ndi DHA, onse omwe amapezeka mu nsomba zamafuta, monga salimoni, tuna, ndi sardines. Chimodzi chomwe simungamve zambiri (chifukwa thupi lathu silingathe kuchigwiritsa ntchito moyenera): ALA, yomwe imapezeka muzakudya za mbewu, monga mbewu za fulakesi, mbewu za chia, ndi walnuts. (Onani magwero apamwamba a zamasamba a omega-3 fatty acids.)

"Omega-3s amadziwika kuti ali ndi mphamvu zotsutsana ndi zotupa," atero a Brittany Michels, MS, RD, LDN, katswiri wazakudya za Vitamini Shoppe ndi Only Me omwe adasinthidwa kukhala othandizira. "Popeza matenda ambiri amayamba chifukwa cha kutupa kosalamulirika, omega-3s imatha kuchepetsa chiopsezo chathu chokhala ndi zina."

Malinga ndi a Michels, ma omega-3 awonetsedwa kuti amathandizira thanzi lathu m'njira zambiri, kuphatikiza:

• thanzi labwino
• thanzi laubongo
• thanzi la mtima (kuphatikizapo cholesterol)
• thanzi la maso
• kuyendetsa matenda osokoneza bongo

Komabe, omega-3s si mapeto-onse, khalani-onse!

Yep, Mukufunikira Omega-6s, Inunso

Ngakhale omega-6s amapeza rap yoyipa (tifotokoza mumphindi), amathandizanso ku thanzi lathu.

"Omega-6s amadziwika kuti ali ndi zotupa," akufotokoza a Michels. "Ngakhale izi zitha kumveka ngati zoyipa, ntchito zambiri m'thupi - kuphatikiza chitetezo ku matenda ndi kuvulala - zimafunikira mayankho okhudzana ndi zotupa."

Omega-6s imathandizanso kuti mukhale ndi shuga wamagazi wathanzi komanso cholesterol komanso kuthandizira magazi athu kutseka, malinga ndi Harvard Medical School. (Zogwirizana: Njira Zachilengedwe Zochepetsera Shuga Wamwazi)

Mafutawa amapezeka mu soya, chimanga, mtedza, mbewu, nyama, ndi mafuta opangidwa kuchokera ku masamba ndi mbewu.

Chokhumudwitsa: "Kugwiritsa ntchito omega-6s ochulukirapo kuposa momwe mungafunire kumathandiziranso kutukuka kwakukulu mthupi," akutero Appel. (Izi zitha kukulitsa zizindikiritso mwa anthu omwe ali ndi zotupa, monga nyamakazi.) M'malo mwake, kuchuluka kwa omega-6 m'matumbo am'magazi kumatha kukhala pachiwopsezo cha matenda amtima, akuwonjezera.

Omega Imbalance

M'dziko labwino, mutha kudya 4: 1 omega-6s mpaka omega-3s-kapena zochepa, akufotokoza katswiri wazakudya Jenna Appel, M.S., R.D., L.D.N. (Chifukwa thupi lanu silimatha kupanga omega-3skapena omega-6s paokha, muyenera kupeza zomwe mukufuna kuchokera ku chakudya.)

Nali vuto lalikulu lamafuta: Chifukwa chachachikulu kuchuluka kwa mbewu zopangidwa ndi mafuta ndi ndiwo zamasamba muzakudya zaku America zofananira (ali muzakudya zabwino kwambiri pamasewera), anthu ambiri amagwiritsa ntchito njira, ma omega-6 ambiri. (Popeza anthu ambiri samadya nsomba zambiri, nawonso amalephera pa omega-3s.)

Monga, katatu kapena kasanu omega-6s ambiri. Munthu wamba amadya pakati pa 12:1 ndi 25:1 chiŵerengero cha omega-6s kwa omega-3s, akutero Michels.

Michels anati: "Tangoganizirani za saw. "Muli ndi omega-3s odana ndi zotupa kumapeto amodzi ndi omega-6s opanikizika mbali inayo. Kwa anthu ambiri, mbali ya omega-6 imayikidwa m'dothi. Mwina Mukuyambitsa Chisangalalo Chanu)

Kulinganiza Omegas Anu

Kuti mutengenso ma omega anu moyenera, muyenera kuchepetsa zakudya zina - ndikuwonjezera zina.

Choyamba, yang'anani zolemba zazakudya mosamala zamafuta opangidwa ndi mbewu ndi masamba (monga soya ndi mafuta a mpendadzuwa) ndikudula zakudya zambiri zomwe mungathe, akutero Appel.

Kenako, sinthanani mafuta aliwonse omwe mumagwiritsa ntchito kunyumba kuti mukhale ndi mafuta ochepa omega-6s, monga mafuta a azitona. (Chifukwa china: Mafuta a azitona angathandizenso kuchepetsa chiopsezo cha khansa ya m'mawere.)

Kuchokera pamenepo, onjezerani omega-3s mwa kudya magawo atatu a nsomba zam'madzi otsika kwambiri (kumbukirani, nsomba zamafuta!) Pa sabata, amalimbikitsa a Michels. Muthanso kuwonjezera omega-3 yothandizira tsiku lililonse; onetsetsani kuti mugule kuchokera kumtundu wodziwika bwino yemwe ali ndi gulu lachitatu lomwe limayesa zowonjezerazo kuti zikhale zabwino.

Onaninso za